What to eat before exercise can help you lose weight
1. Choose warm food before exercise
If you want to speed up the metabolism of body fat, you can choose warm food one hour before exercise, which can effectively improve the body's basal metabolic rate, such as carrots, onions, leeks, peppers, ginger, onions, garlic, pepper, etc., but if people with gastrointestinal discomfort,
2. Supplement carbohydrates properly before exercise
Although calorie control is very important in the process of losing weight, dieters should never think that exercise on an empty stomach will make you thinner. Because exercise consumes calories and water in the body, if you exercise on an empty stomach, it will make psychological compensation and eat more after exercise. Therefore, if you don't exercise 1-1.5 hours after meals, it's better to supplement an appropriate amount of carbohydrates, such as high-fiber biscuits, yogurt, fresh fruits and other easily digestible foods, in addition to avoiding the discomfort of excessive blood sugar drop after exercise, it can also increase the endurance of exercise and reduce the fatigue and hunger after exercise. If you still feel hungry before exercise, you can also drink low-sugar drinks, such as honey water or low-sugar soy milk.
Recommendation: Best food combination before exercise
Low-fat yogurt, banana
Skim milk and fruit
Chicken sandwich made of whole wheat bread
After the eggs are cooked, remove the yolk and mix with mashed potatoes
Half a sweet potato, low-fat yogurt
Experts think that after exercise, after breathing, heart rate and body temperature return to normal, it is also necessary to supplement some food. After exercise, your body is like a sponge, and you need to get nutrition from food urgently to replenish energy and restore physical strength. At the same time, experts also suggest that it is best to eat some carbohydrates with a small amount of protein and a moderate amount of fat shortly after exercise. But we should try to eat less nuts and full-fat cheese, which are high in fat and calories.
what to eat after exercise can help you lose weight
1. Pay attention to getting enough water after exercise
After exercise, dieters will easily feel hungry. At this time, you should pay attention not to eat immediately, and wait at least one hour after exercise, so as not to let the blood flowing rapidly in the body rush into the gastrointestinal tract, which will hinder absorption or cause discomfort symptoms, and the body will not absorb the nutrients you eat quickly.
2. Eat a small amount of high-fiber food after exercise
Dieters can drink some boiled water within one hour after exercise to replenish excessive water lost due to exercise, which can also reduce hunger. If you still feel hungry more than 1 hour after exercise, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
recommendation: how to supplement
whole wheat toast and one or two poached eggs after exercise
coarse grains with fried chicken and vegetables (try bell peppers, zucchini and carrots)
whole grain cereal or oatmeal with skim milk and fruits (such as bananas)
Of course, the correct food mix is not enough? It is also necessary to keep adequate water intake during exercise. Don't wait until you are thirsty to drink water, but you should replenish water at any time. Club fitness coaches generally require customers to drink at least 45 ml of water two hours before exercise, and 175-35 ml of water every 15-2 minutes during exercise.
9 foods to lose weight
1. Thin? Steak
Many nutrition experts recommend people to eat less red meat, but beef should be an exception. Beef is rich in protein, iron and B vitamins, and the most nutritious is the meat of the cow which is rich in lean meat and completely fed by grass. Adding some spices such as pepper to beef can greatly reduce carcinogens caused by high temperature. )
2. Curry
Curcumin in curry is an antioxidant, which can inhibit the growth of tumors in human body and kill cancer cells. (curry powder, broccoli, cabbage, etc. can greatly enhance the anticancer ability of curcumin. )
3. Pistachio nuts
Pistachio nuts are rich in vitamin b6 and copper, which can enhance human vitality. Studies have shown that eating a handful of pistachios every day can help lower blood lipids. Buy sugar-free nuts with shells. In the process of shelling, you can clearly realize how much you have eaten, so it is not easy to overeat. )
4. Coffee
Experts from the American Nutrition Society believe that drinking 3-5 cups of coffee a day can reduce the risk of type 2 diabetes, colorectal cancer and liver cancer. They also believe that antioxidants in coffee can protect somatic cells and dna from damage. Scientists at Harvard University in the United States also found in a new study that women who drink coffee every day are less likely to get high blood pressure. If you are worried that drinking too much coffee will affect your sleep, you can drink some decaffeinated coffee, which is still rich in antioxidants and can have the same effect. )
5. Oatmeal
British scientists have found that one of the simplest and most effective ways to lower cholesterol is to eat oatmeal every day. The fiber contained in oatmeal can form a gel, which effectively reduces the body's absorption of cholesterol. Moreover, people who eat oatmeal for breakfast can stay energetic all morning and eat less than others at lunch. When choosing oatmeal, try to choose low-sugar oatmeal. If you like sweets, try adding some antioxidant fruit to oatmeal, and you can kill two birds with one stone. )
6. Shrimp
Shrimp is a healthy food with no fat and high protein, and it is also rich in anti-cancer substances selenium and vitamin D. People generally think that the cholesterol content of shrimp is very high, but in fact, the cholesterol contained in shrimp can not increase the cholesterol in human blood. A study by Rockefeller University shows that eating a small amount of shrimp every day can improve people's health? Good cholesterol? . If you can't buy fresh shrimp, go to the supermarket and buy frozen shrimp. Washing shrimp with water before eating will take away 4% sodium and reduce the hidden danger of hypertension. )
7. Dark chocolate
Dark chocolate is rich in flavonoids. The latest research shows that eating a small amount of dark chocolate can prevent arterial embolism and reduce the chance of heart disease. In addition, eating chocolate can release serotonin in the blood, which helps to regulate mood. When buying dark chocolate, choose those that contain at least 6% cocoa powder. It would be better if you could take it with calcium tablets. )
8. Cherry
A recent study by the University of Michigan found that eating cherries can lower cholesterol and blood sugar. A study in 26 also found that people who drink 2 large glasses of cherry juice every day for 8 consecutive days and keep exercising are less likely to have muscle aches than those who drink water. Besides being eaten as fruit, you can also put cherries in the freezer of the refrigerator to make them healthy? Ice cream? Take it out at any time. )
9. Tomatoes
Red tomatoes are rich in lycopene, which can help reduce the risk of cancer and heart disease; The lycopene content of orange tomatoes is two and a half times that of red tomatoes. A glass of orange tomato juice can meet the daily vitamin A requirement. It's better to eat orange tomatoes and red tomatoes instead. Because lycopene is a fat-soluble substance, if you add some olive oil when eating, it can promote its absorption. )
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